Benchmark Girl: Cindy

CINDYAMRAP · 20:00 · Bodyweight

Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: Bodyweight

Women: Bodyweight

Men: CrossFit.com Beginner: 12-min AMRAP of 3 ring rows, 6 assisted push-ups, 9 air squats

Women: CrossFit.com Beginner: 12-min AMRAP of 3 ring rows, 6 assisted push-ups, 9 air squats

Score is total rounds plus reps in 20 minutes. Chin over bar, chest to floor, hip crease below knee.

Before: 4 sets × 8 Deficit Push-Ups + 3 sets × 6 Weighted Pull-Ups.

Pacing: Full lockout and chest-to-floor on every push-up. Keep rounds unbroken until form degrades.

After: 3 sets × 12 Bulgarian Split Squats per leg.

Nutrition: Surplus (+350 kcal).

Before: Kip swings, push-up and squat primer, 2 practice rounds.

Pacing: Target a consistent 50-60 second round. Push-ups usually limit the score: break them early.

After: Pec and lat stretch, 8 min easy row.

Nutrition: Maintenance calories.

Before: 5 min light jog + dynamic mobility.

Pacing: Steady sub-redline rhythm. Break push-ups 5+5 from round 1.

After: 12 min Zone 2 walk.

Nutrition: Deficit (-400 kcal), 2.2g/kg protein.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/benchmark/cindy